The first step to losing weight is to adjust your eating habits

Adjust your diet and lifestyle first

Zeng Shizi, an obesity specialist at the Ruian Clinic, reminds people that beauty should not be pursued at the expense of the main goal. Since nutritional health foods are called auxiliary therapies, people should return to the basics and make regular adjustments in their diet and lifestyle habits. They should eat breakfast, lunch and dinner at regular times and in reduced amounts. If they skip a meal because they are too busy or don't have time, the amount of food they eat for the next meal may increase, and the time of their last meal may be delayed.

Snacks, desserts and midnight snacks are not allowed except for regular meals. The foods eaten unconsciously due to greed may not seem to have much calories and portion, but they often exceed what is consumed, so they are converted into fat and stored in the body.

Friends who love to eat hot pot, food supplements, and all-you-can-eat meals in autumn and winter should be more careful. The normal body mechanism is to store more fat in autumn and winter, which will make you hungrier and your body metabolism will be relatively reduced. If you continue to eat high-fat, high-calorie, salty and spicy foods, and consume an extra 1,000 or 2,000 calories a day, you will gain weight very quickly.

Recommendations for re-control of ethnic groups

In addition, according to age, it is recommended that young people exercise more; middle-aged friends can adjust their diet slightly, add the concept of health preservation, focus on quality rather than quantity, reduce food intake, and avoid stir-frying and stewing; women who have just given birth should pay attention to the location of obesity; after the age of 45, due to the lack of protection of female hormones, they should pay more attention to abdominal obesity to avoid the potential crisis of turning into chronic diseases; as for older people, while controlling their weight, they should also pay attention to the threat of chronic diseases and supplement with nutritious foods when appropriate.

Zeng Shizi said that healthy weight control still emphasizes the concept of "total calories". One must be mentally prepared for a "long-term battle". To lose weight quickly, simply put, the calories consumed must be greater than the calories consumed. For women with low physical activity (those who work in offices), the daily calorie intake should not exceed 1,200 calories. For men, the limit can be slightly more relaxed, but should not exceed 1,700 calories. Next, after you have successfully lost weight, don’t forget to weigh yourself every day, because the scale will not lie and will reflect your true condition.

[For more exciting content, please see Changchun Monthly Issue 357]